[Oleophobic]

Damn that's an impressive pic!
The more I think about this and from reading your responses, the more I'm realizing it is my training that is lacking.

Originally Posted by SkinnyPupp

5x5 is really for pure beginners (which you may need to accept that you are, as this should be based on progress not time spent training), and 5/3/1 itself is a pure strength routine that is to be added to an existing program (either strength or hypertrophy).

This is so sad, I agree I might have to treat myself as one....

Originally Posted by SkinnyPupp

I punched in your numbers to the calculator (140 lbs, 5'7" and I estimated 12% BF since you say you can see abs) and your maintenance is 2444 calories. Add 500 cals on top of that to gain weight - so you should be eating roughly 3000 calories per day, or twice as much as you are eating now. You exercise 3-4 times a week, you are not sedentary!

I have to respectfully both agree and disagree. The numbers from that calculator are very similar to the numbers I used when I dieted/bulked (except I had used a 'sedentary' setting because I have an office job). That meant ~2000 maintenance and 1400-1500 calories when dieting. This takes into account working out 3x a week. The thing is, this worked for me. I have zero problems dieting and losing ~1 lb / week (because of discipline, not because of genetics ). I have progress pictures and everything and essentially have it down to a science. I had dieted on 1800-2000 calories in my initial stages and quickly found I was not losing weight. That was how I ended up with the magic 1400-1500 number.

I realize your 3000 calorie number is also just an estimate and one must adjust for how one's body responds. I guess perhaps I'm just wary of eating too much because I put on fat very easily. When I bulked from 140lbs to 153lbs both times, I was eating anywhere from 2200 to 2600 calories. Over 8 months my weight would creep up to to 153lbs and it would be all fat.
The solution can't be that I'm not eating enough. Starting to realize I can't "get away" with eating too much because my training is extremely lacking.

Originally Posted by SkinnyPupp

The fact that you listed your macros in terms of ratios rather than how many grams of each you're consuming is somewhat of a red flag for me. You might want to aim for a ratio, but you should know how many grams of each you're consuming. I really watch my macros when cutting, so I could tell you exactly how much protein carbs and fat I ate yesterday. But as far as ratio, I don't know or care.

Agreed. I used ratios to keep things simple but yes when I tracked the breakdowns (myfitnesspal) and could tell you exactly what I ate.

Originally Posted by SkinnyPupp

If you are only gaining fat, there really is something wrong with your training and/or diet. You aren't working right and/or not eating right. Honestly if you work hard enough you can eat pretty junky food to get the calories high enough. You'll gain fat yes, but you will gain a lot of muscle as well. Do a mini cut to get rid of the excess fat, and your physique will progress overall. Is this the best way to go about it? No, but keep in mind that you have to live your life as well - unless you're doing this for some other benefit, either to make money or win contests, you need to figure out what type of progress is right for you.

100% agree and I'm realizing it's likely my training.

Originally Posted by SkinnyPupp

At even 150 lbs I can't see that being fat enough to really give a shit about... If I were in your position I'd just say fuck it and keep eating and eating until I got to at least 180 lbs and assess from there. AS LONG AS THE TRAINING IS GOOD AND YOU ARE PROGRESSING EACH TIME YOU GO TO THE GYM.

But I was never the "small guy trying to get big" I was the "fat guy trying to get ripped" so maybe someone else would have more specific experience to share. For me, 150 lbs is so light (I assume you're a male, I didn't even think to ask) I can't imagine worrying about it.

Haha, I am pretty much like you. I hovered at 160-165lbs ~23-25% body fat since university. When I look at past pictures (both topless as well as when out with friends), compared to my current ~12% body fat self, it's a HUGE difference and I honestly never want to go back there LOL. My face was puffy and round, moderate stomach, big thighs.

I'm male (obviously) but my fat distribution is very much like that of a female's (i.e. lower body is where fat tends to get stored). This really sucks as when I'm at 17%+ bf the proportions start looking off and my pants immediately feel tighter around the thigh area.

I am happy to bulk to 180lbs but as you said, only if the training is right and I'm putting on at least 50% fat/muscle. Currently, it's 100% fat so continuing to 180 would be a disaster unless I fix the problem, which thanks to you guys, it sounds like I just need to grow some balls and do higher volume.

My ideal physique is 160 lbs at 10% body fat. For a 5'7 guy, that's impressive and huge for my goals. This is essentially what it would look like for me:
https://www.instagram.com/p/7KOYeEGR...by=daniel.lvgt
I've seen this dude in person a couple years back when he was a personal trainer at the gym I went to and in person, it was a very impressive physique and nobody (in person) would say he looked small.

That's my goal and I'm motivated as ****.

Skinny, your 195 lbs physique with visible abs is freakin impressive. On paper, people might say "anything under 200lbs is not huge" but in person, DAMN that's huge. EDIT: forgot to clarify that I recall you mentioned you are 5'9 so I'm basing my "HUGE" comment on your weight in comparison to your height.